Banded 7’s
-into-
10:00 AMRAP
30-second Row (build in
pace)
10 Kip Swings
10 Ring Rows
5 Pike Push Ups
10 Alternating V-Ups
WORKOUT PREP-
3 sets:
5/4 Calorie Row (build in
pace)
1 Bar Muscle Ups
2 Strict Handstand Push Ups
WORKOUT - “Lazar is the
best”
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
COOL DOWN/MOBILITY -
20 Shoo the Cat
1 Min Foam Roller Angels
1 Min Posterior Shoulder